#Excel dinner meal planner with macros full#
#Excel dinner meal planner with macros free#

Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldn’t eat, check out our ketogenic diet food list > In fact, it has been found to be better than most diets at helping people with:īeing on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. While there isn’t one perfect diet for everyone or every condition, there is plenty of solid research backing up the benefits of keto. Why start a ketogenic diet meal plan? Some researchers swear that it is the best diet for most people to be on, while others think it is just another fad diet.

While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis > Instead of using glucose for energy, you now use fat. This allows your body to use the fat you’re eating along with your body fat to create energy called ketones. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.īy lowering the intake of carbs, the body is induced into a state known as ketosis. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. When you eat something high in carbs, your body will produce glucose and insulin. Though some of these other “names” have different nutritional standards, we’ll stick with the rules of keto. It’s referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on.

#Excel dinner meal planner with macros free#

If you want to skip ahead, feel free to use the links below:Ī keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy.

#Excel dinner meal planner with macros full#

In this article, we’ll go over the basics of keto, from what it is, what to eat, to a full 14-day plan you can follow yourself to see what it’s all about. Perfect for starting out and seeing a bit of variety in a standard ketogenic diet. You’ll find over 15 delicious recipes in the meal plan – breakfast, lunch, and dinner every day (except when fasting) along with dessert. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan will show you the different aspects of keto from all angles. The downloadable and printable keto diet meal plan features tried and true recipes that you’ll be sure to enjoy. If you’ve been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with. In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide.